5 Steps to Starting Exercise After Giving Birth

Starting Exercise After Giving Birth

Starting exercise after giving birth may be not be on your mind as you are busy looking after your baby. But, you must also dedicate some time to looking after YOU and this involves exercising.

The postnatal period is a challenging time for all new mothers. Along with your postnatal check ups, you will be finding it difficult to look after both you an baby.

You will be extremely tired and exhausted from sleep deprivation and this will wreak havoc with your emotions and the way you feel.

While you look after your beautiful new baby, we are here to look after you because your health matters!

It is important that you participate in appropriate postnatal exercises that act as the first step to recovering after childbirth and helping you to return to your pre-baby workouts. You need to be realistic and patient as you re-enter a postnatal workout program.

This is Me and My 8 Week Postpartum Recovery

My body changes after doing my postpartum exercise program

My PregActive Postnatal Recovery Workouts

My postnatal workouts have been designed so that you can do them at home in privacy and to also avoid wasting extra time going to and from the gym.

Taking 20 minutes a day to being active will go a long way to help you recover.

Before you have a baby you will likely have a plan of action in place for when, how and how many times you will work out during this postnatal period.

The reality of it is that how you feel and the body changes you experience after childbirth will vary significantly for each woman. As a result, you will not completely know at what rate you will recover post childbirth.

Free core exercises after pregnancy

Choose the Best Postpartum Exercises for Your Recovery

What is important is that you understand that these first twelve weeks are vital to your long-term recovery. You must only participate in appropriate postnatal exercises that are designed to help heal diastasis recti.

And gently recover as to avoid further health issues.

Your prenatal exercise workouts are different from your postpartum workouts. So, when you are creating your exercise program with safe workouts, or following one online, make sure it suits you and your individual needs with regards to body changes and your recovery.

5 Steps to Starting Exercise After Giving Birth

1. Be realistic, Patient and kind to yourself

You should wait at least two weeks before starting any postnatal workouts. If you want to lose weight, now is not the time.

If you gave birth via caesarean section, then you will need to wait at least 6 weeks before starting a postnatal exercise class. And only after your doctor has given you the go ahead to do so.

While you may not be able to perform certain postnatal exercises, you can still actively recover with our Pregactive BREATHE and relaxation sessions.

2. Naturally Heal and Repair Diastasis Recti with Appropriate Exercises

It is important that you are aware that certain exercises can place unwanted stress on your abdomen. This results in slowing down your healing progress and even potentially causing more problems.

You will have a varying degree of abdominal separation which is called a diastasis. If your diastasis is considered severe then you may need to work directly with a physiotherapist.

There are exercises you MUST avoid so only participate in classes with a qualified postnatal exercise instructor who understands which exercises you can do and which ones you must avoid.

3. Your joints will be affected by Relaxin

There is a hormone called that is responsible for softening the ligaments and joints during pregnancy and childbirth.

As a result, you may experience unstable joints for up to twelve months post birth which impacts on what exercises you can and cannot do.

Performing inappropriate exercises may lead to injury.

Starting Exercise After Giving Birth

4. Listen to your body

It is important to listen to your body and watch out for signs that you are exercising too hard.

If you experience bleeding, then speak to your doctor and reduce your workouts as your body is telling you that it needs more time to heal.

5. Strengthen your pelvic floor

Your pelvic floor will need some work as you experience unwanted leakage.

It is important that you perform daily pelvic floor exercises to help you get back your body confidence and strengthen your pelvic floor for now and also the future.

My online program ‘PregActive for Mamas’ is for you no matter how long ago you had your baby.

Core Rehab for Mamas

Kerryn Boyle
Kerryn Boyle
Kerryn is a Prenatal Exercise Instructor. Kerryn’s areas of expertise includes providing women with safe at-home pregnancy workouts and postpartum workouts. From pregnancy yoga classes to week by week, it's all right here.

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